1. Nutrition and fitness
Training alone isn’t a way to guarantee success in Ironman. Knowing your nutrition needs is the most important part of Ironman racing and the cycling section is “the main course”.
2. Nutrition Mistakes
Triathletes know their maximum cycling heart rate and power put, and average speed for a predicted time but aren’t aware of how many calories they’ll need for an hour on an IM bike. Find out how many calories bars, gels and other foods will provide. It’s simple to be 150 calories less than an hour which is the equivalent of 900 calories at the conclusion of a 6-mile bike! (900 calories can sustain you to run 9 miles).
3. Fluid requirements
The maximum amount of liquid you could effectively use during a race is determined by your weight. You should learn to drink the right amount of fluids for your body. It is recommended to consume 10ml for every 1 kilogram of your bodyweight e.g. for an athlete who weighs 70kg, the maximum amount that can be absorb is 700ml fluid an hour. If you have to consume 70ml within 60 minutes then how do you make sure you drink 700ml in an hour and have an even constant supply? If you consume 20ml (one squirt) at a time that will be 35 gulps. If you drink once every 10 minutes you’ll need 6 gulps at a time. in the event that you drink for 15 minutes, you’ll need to drink 9 gulps in order to consume 700ml within 60 minutes. The most effective method is to calculate how many sips you take to empty a 750ml bottle. Visit:- https://nutritionfitness.fr/
4. Calorie range
It is essential to calculate the amount of calories needed on a maximum and minimum basis. If you consume less than the minimum (35%) of what you need you’ll quickly exhaust yourself of energy. If you consume more than the maximum (60 percent) you’ll experience extreme bloating resulting in either sickness or a digestive shutdown, which means that you will be unable to eat for at least one hour.
5. Training compared to Nutrition for Races
Once you have calculated the amount of calories that your body can absorb effectively during training, be sure to adjust your calculations for racing. If you take in 400 calories combined from food and fluids during training, it is possible to consume an additional 10% during your race. This means that you should consume at minimum 440 calories. This needs to be tried and tested in race training because it’s an unavoidable mistake. The slower you go in training the easier it is to burn 500+ calories an hour of cycling.
6. Attention to detail
If you only use one scoop full of carbohydrates drink within a 500ml bottle don’t utilize two scoops for one 750ml bottle. Since the bottle will not be twice as volume . Use one and a half scoops. If you just consume a few bars, and don’t have a timetable for usage, you will never learn. Mood swings 7. Negative thoughts means it is time to consume more calories. Mood is the most accurate indicator of low energy levels.
Minute-by-minute Ironman bike menu
8. Bike Menu for Ironman Race Day
In the first 5 minutes, nothing except water to remove the salty taste of the ocean swim.5-15 minutes: Water only.15to 60 minutes: drinks with carbohydrates and gels. The first hour and the last 60 minutes: Solids , bars with electrolyte drinks. In the last 60-15 minutes before finishing drinking electrolyte or carbohydrate drinks & gels. Last 15 minutes: Nothing Gels as well as energy bar
9. Have gels before climbs or entering head winds. gels at the top, or after climbs after recovery. Every 15 minutes take small bites of food. Find bananas at food stations. Take one half portions per hour to get the potassium to prevent cramps.
10. What should I eat for dinner?
Once you have reached the course, you may need to adjust your diet to adapt to the terrain. If you’re attempting to push yourself to climb a hill or section of headwind the demand for oxygenated blood are excessive and stressful and your flow of blood is mostly within your legs. It is important to not put more strain on your digestive system which can cause blood loss to your legs. Also, drink gels prior to climbs or into head winds as they are less difficult to absorb as well as carbohydrate drinks. Take your liquids following an ascent or when you’ve recuperated. You’ll get tired if you’ve had food that’s partially digested within your stomach. Have you ever been full up at the end of an entire meal but been able to eat a dessert? To be able to do your best, it’s advised not to be dependent on solids for the whole time. It is mentally difficult to keep the energy levels high with the same foods therefore keep your diet varied and your senses stimulated. If you’re tired, your body will crave different foods sometimes salty (electrolyte) sometimes sweet; it is the system’s attempt to inform you what it needs now.
Writing about weight loss is my forte and turning my audience on to new discoveries is my most favorite way to keep my interest. My recent encounter with “Fitness & Spice” is an absolute favorite. Their slogan? “Where fitness, food and fashion get a healthy shake.” Very clever and cute. I believe that you’ll see their blog and their website to be informative and enjoyable.
A glance at the Chief Mover and Shaker Joanna Sutter, and you’ll see that this is not for those who are overweight. I probably should not declare that because the advice included in these posts can be equally beneficial to people who require a dramatic weight loss as it would be for the common Jo(anna)’s out there.
And that’s exactly how Joanna Sutter describes herself on the website: “I’m just your average Jo(anna) with a passion for all things fitness and nutrition. Fitness & Spice is my blog where I talk endlessly about my favorite things…all with a healthy dose of sarcasm. I hope you’ll find Fitness & Spice an inviting place to discover and discuss the little things that make life in the kitchen, the gym, and the roller-coaster of life a little more entertaining.”
Joanna previously worked for 15 years in marketing technology for an enterprise of a huge size. She has now brought her talent and charm to the online world and her fans have clearly taken a liking to her. As a result, she’s become a fan of social media and has made connections with people and businesses around the globe.
Today, Fitness & Spice reaches health-minded women and her blog’s content is also available on a private training site called “Fast Track To Fat Loss” that is read by over 20000 members.
A quick look at her recent posts , and you’ll find an abundance of useful information as well as interesting side takeaways such as:
A Big Scrub…her personal experience from the moment she shaved off dry winter skin that we all suffer from as the cold winter months come to an end ….and she even discovered one that is made with the Captain Morgan The Spiced Rum.
10 Ways to go Lean & The 10 Ways to be Green …..which is, as you could probably guess has many cute and useful ways to you do your part to help Mother Nature – all while doing your exercise and fitness while doing it.
Spring for Some New Shoes ……a nice piece of software that provides you develop good routines that include in your Spring Forward / Fall Back adjustment of the clock.
BetterU is Highly Rewarding ……where she talks about her experiences in this American Heart Association program.
Additionally, you’ll find inspiring and touching posts on her website about women who are fighting heart disease. did you know that more women die from heart disease than all the other five leading causes of death which includes all forms of cancer? I sure as heck didn’t.
It’s not a site filled with affiliates and ads. It’s a home-based website that is pretty and has simple, daily posts that will inspire you to remain enthusiastic about your own commitment to fitness, fun and fashion. You’re working out each day and becoming the slave of your ideal body image doesn’t need to be all negative and depressing. Although it’s not easy to find a photo from Joanna on the site (although there are lots of other images and attractive images) I was able to find one recently and can confirm that she truly knows fitness and a healthy lifestyle.
Every post that I read had at least a dozen commenters, so it is obvious that she has built up an impressive and enthusiastic following. If you take some time with her it is clear why.